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Doin It


Doin It

Midcoast CrossFit – PUMP

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Metcon (No Measure)

Superset 15-12-9-6-6

Start with light warm up weight for 15, increase weight each set final sets of 6 should be challenging

Stiff Leg DB Deadlifts

Goblet Squats

Rest 2 min between sets

Superset 3 Rounds

Walking DB Lunges 12-16

(slow and concentrate on weight in heel during push off)

Overhead Barbell Straight Leg Sit Up 8-10

Rest 2 min between rounds

Group EMOM 15 Minutes

Alternate movements straight through 10-15 reps

Choose weight that you can complete reps

DB Curls

Overhead 1 DB Tricep Extension

Plated Front Raise (don’t use your hips)

Banded Push Down (2 bands with PVC)

Remaining time

Rabat’s Abs In Rower